Essentials.Fitness

Calorie burn calculator

Calculate calories burned for over 30 activities like running, swimming or cycling. MET-based calculation by weight and duration.

Note: This calculation is only a rough estimate and does not replace individual advice.
How does the calculator work?
  1. Enter your body weight in kilograms
  2. Select an activity from the list (e.g. jogging, swimming, cycling)
  3. Enter the duration of the activity in minutes
  4. The calorie burn is calculated instantly
  5. Optional: Switch to advanced mode to combine multiple activities

The calculation is based on MET values (Metabolic Equivalent of Task) multiplied by your body weight.

What are MET values?
MET (Metabolic Equivalent of Task) describes the energy expenditure of an activity relative to rest. A MET of 1 equals resting energy expenditure, a MET of 8 means 8 times the expenditure.
How accurate is the calorie calculation?
The calculation provides estimates with about 15-20% deviation. Actual expenditure depends on factors like fitness level, technique, and intensity that are not captured.
Why do heavier people burn more calories?
The body has to move more mass during activity. Therefore, calorie expenditure increases proportionally with body weight – for the same activity and duration.
Can I combine multiple activities?
Yes! In advanced mode, you can add multiple activities with different durations. The calculator then sums up the total expenditure.
Are basal metabolic calories included?
Yes, MET values already include basal metabolism. The displayed value is the total expenditure during the activity, not just the additional expenditure.
Which activity burns the most calories?
High-intensity activities like intense swimming, jogging (10 km/h), or Crossfit have the highest MET values and burn more calories per unit of time.
How is the data calculated?

The calculator is based on MET values (Metabolic Equivalent of Task). One MET corresponds to about 1 kcal per kilogram of body weight per hour at rest.

To estimate calorie expenditure we use the formula: Calories = MET × weight (kg) × 1.05 × duration (hours). The factor 1.05 accounts for additional energy above resting metabolism.

The stored MET values come from the Compendium of Physical Activities (Ainsworth et al.), where a complete list can be found. The values are only guidelines – actual expenditure may vary depending on intensity, technique and individual factors.